The best strengthening exercises - how to do strengthening training?

What are strengthening exercises?

Strengthening exercises are a type of physical activity that aims to strengthen and increase muscle endurance, as well as maintain or achieve physical condition. It is a form of training that can increase mobility and support the proper functioning of the musculoskeletal system. It is an effort that can positively affect the health and work of the whole human body, facilitating not only do sports, but also the performance of daily life activities.

Strengthening exercises are simple activities that do not require the use of advanced equipment. Strengthening training can be done in the gym or in the exercise room, but strengthening exercises can also be successfully practised at home.

Who should do strengthening training?

Muscle strengthening exercises can be a good solution for almost everyone. It is a physical activity that will be perfect for people who care about maintaining health and mobility. Strengthening training can be a great solution for people leading a sedentary lifestyle, among which there may be a weakening of all muscle groups, as well as in the group of older people and those struggling with reduced muscle tone. People who regularly exercise and athletes focusing on specific sports can also benefit from strengthening exercises, paying special attention to core muscles, performing stabilizing functions in the body.

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What are the best strengthening exercises?

Muscle strengthening exercises are simple and well-known positions that can be easily carried out at home. These are activities that can be practised as part of a separate strengthening training, as well as performed as a complement or enrichment of other types of physical exercise.

Strengthening exercises can be practised using the weight of your own body, as well as using additional, basic equipment, including dumbbells or training bands. The selection of appropriate exercises depends on the individual training plan and the type of muscles on which the player most depends on strengthening.

Exercises to strengthen the spine

Exercises for strengthening the spine are not very complicated activities that can be easily performed by people who lead a sedentary lifestyle. However, before starting training it is worth remembering about the appropriate warm-up, and after completing the exercises - about stretching the whole body.

"Cat's back" - in the four-point kneeling, hands should be placed under the shoulders, shoulder width. Then, keeping the knees at right angles, the head should be lowered downwards, towards the ground, while firmly pulling out the back and curling the coccyx. Slowly return to the starting position, and then pull the head upwards, while lowering the back towards the floor.
Bringing the elbow to four-point kneeling - in the four-point kneeling, hands put the width of the shoulders, the knees keep at right angles. Tighten the abdomen, straighten the back and straighten the left leg, extend forward the right hand. Then adduct the knee of the left leg to the chest, while bending the right hand in the elbow and adducting it towards the bent knee. Return to the starting position and repeat the exercises to the other side of the body.
Raises the upper part of the torso in lying down - lie down on the mat, straighten the legs, hands stretch out in front of you. Lift the arms and torso in such a way that the chest does not touch the ground. Stay in this position for a few seconds and put the body back on the mat. Advanced people can simultaneously lift the torso, also raise the straighten lower limbs.

Exercises to strengthen the abdominal muscles

Abdominal muscle strengthening exercises are also simple forms of physical activity that can be practised by both beginners and experienced athletes. It is a form of training that can strengthen the body and enhance muscles.

Plank - you should lie on the mat, and then lift the body on the forearms, supporting yourself on the toes of the feet. The back should be straight and the abdominal muscles tense. You must hold this position for 30 seconds and then return to the starting position.
Hips lift - you need to lie on the mat, and put your hands under the coccyx. Lift your hips, keeping your knees at a 90 degree angle. Tighten the abdominal muscles and keep the body in this position for 45 seconds. Return to the starting position.
Swinging of legs - you need to stand straight and alternate practising leg swings forward and sideways. It is crucial that during the exercise the abdominal muscles remain tense all the time.

More exercise on the abdominal muscles: Stomach exercises and more. What can you do to make exercising at home effective?

Exercises to strengthen the muscles of the legs

Exercises that strengthen the leg muscles can also have a positive effect on the knees or buttocks muscles. This is a type of activity that can stimulate circulation while also modeling and firming up the legs. What do exemplary exercises for leg muscles look like?

Squats - place your feet shoulder wide, take a deep breath, bend your knees and lower your hips until they are in a position parallel to the ground. Hold for a few seconds and lift the body upwards, returning to the starting position. Squats can be performed with a load, as well as using bands for exercise, which can favourably affect the effectiveness of activity.
Climbing the step - straighten the back and put the left leg on the step. Lift the whole body until the leg on the step straightens. Put your right leg down and step down from the step. Repeat the exercise on the other leg.
Lunges - straighten the back, tighten the abdominal muscles, and put the feet on the width of the hips. The right leg is extended forward, and the knee is bent in such a way that an angle of 90 degrees is formed between the thigh and the tibia. When performing the exercise, do not raise the heel of the extended leg from the ground. The weight of the body should be transferred to a greater extent to the trail leg, and then by initiating hip movement, it is necessary to return to the starting position. Repeat the exercise on the other leg.

More leg exercises: The best exercises for the legs - how to train the legs?

A woman performs an exercise on the stomach - lifting the hips.

Exercises for strengthening - effects

Regular strengthening exercises can have a positive effect on the functioning of the human body. Strengthening training can favourably affect motor efficiency, increasing endurance and muscle strength. What's more, the form of physical exercise can improve well-being and facilitate the performance of daily activities. Exercises to strengthen the muscles of the spine and exercises to strengthen the back can also contribute to maintaining proper body posture. Strengthening training can shape the figure and reduce the risk of injuries, including increasing flexibility of the whole body.

Performing strengthening exercises, using a healthy and balanced diet and taking care of sleep hygiene and proper hydration can have a positive effect on the human body, improving the quality of life and endurance of the body.

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Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.